Strength Training
EXERCISES MBALANCES
TO FIX COMMON IMUSCULAR
BY CASSANDRA JOHNSON PHOTOS BY CASEY GIBSON
The offseason is the perfect time for
multisport athletes to switch up workout routines and focus on building functional strength. To target common areas of weakness, including
the core, glutes, hips and hamstrings, United States Olympic Committee Sport Physiologist Eric Lawson recommends seven key exercises to add to your weekly routine — three times a week during the offseason and once a week in-season. Each exercise works to fix unilateral leg
deficits, correct other muscular imbalances and improve economy of movement.
SINGLE-LEG SQUAT HOW TO DO IT: Stand in front of a
flat bench, feet shoulder-width apart, wearing a weighted vest (optional).
Bend one leg backward and rest your toes against the bench. Lower your body by bending your standing leg until it is perpendicular to the floor. Do not let your knee ex-
tend past your toes. Exhale
while returning to a standing
position. Repeat for three sets of 8-12 reps per leg.
WHY DO IT: Unilateral
exercise that activates the glutes and hamstrings.
SWISS BALL LEG CURL
HOW TO DO IT: Lie with your back on the floor, heels flush on an exercise ball and
hips lifted toward the ceiling. Keep head relaxed, and hips and shoulders square.
Bridge your hips and roll the ball in with your feet. Push the ball
back out to the starting position. Repeat for
SINGLE-LEG ABDUCTION WITH HIP EXTENSION
HOW TO DO IT: Lie face down on the ground with an exercise ball tight between your foot and the wall. Extend your leg and use glutes and hamstrings to raise the ball up the wall and back down again with a smooth range of motion. Keep upper body relaxed and head in neutral position. Repeat for three sets of 8 reps per leg. WHY DO IT: Promotes activity in the glutes and external rotators of the hip.
24 USA TRIATHLON WINTER 2014
three sets of 8-12 reps. WHY DO IT: Intensive
hamstring exercise that also works the core and glutes.
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